November 1, 2022

Yoga for Runners

Yoga is the perfect solution for a runner's recovery, both physically and mentally. A simple but regular yoga routine will release tight muscles, increase range of motion, improve flexibility and make you an injury-free running machine!

The best part? It won’t take long and it has beneficial long term effects - you might even find the mental gains of yoga start to overtake the physical ones! (But we’ll take both thanks).

Fitting yoga into your running routine

At the end of the day, the best yoga for runners is the yoga routine you commit to.

Most runners are already in the groove with their training schedule, but the idea of stretching - let alone stretching those hammies - sends chills down the spine. We hear you, but you could be missing out on some worthwhile benefits for your recovery and mental stamina.

Yoga for runners is beneficial for both body and mind. Whether it’s a pre run or post run yoga routine, this physical practise focuses on lengthening and strengthening the muscles, as well as improving stability, balance and coordination.

Plus, a steady rhythm of breath is key for a successful run - and this is the same for yoga. Relaxed breathing even when moments are challenging is a super power, this is what builds resilience and mental stamina.

So, where to begin? The golden rule is to keep it simple.

8 yoga poses for runners

Feast your eyes on eight yoga poses that will stretch your body, calm your mind and have you feeling rested and recuperated.

Downward Dog

A downward dog a day keeps the injuries away!

This grounding yoga pose is a great inversion for lengthening the back of the legs and spine. You can do these pre-run and post-run. Try walking your heels one by one into the floor for an extra calf stretch!

Stretches and strengthens:
Calves, hamstrings, abdominal muscles, upper body; back and shoulders.

How to:

Start kneeling with hands underneath shoulders and knees in line with hips. Lift hips to the sky.
Keep everything active. Draw the navel to your spine and the rib cage in (abdominal lock). Aim for straight legs (we know this can be tough in the beginning, so a bend in the knees is fine and soon you’ll develop greater hamstring flexibility).
The intention is to send your heels to the ground. The more you practise the better you’ll get.

Tip: The abdominal lock (known as uddiyana bandha in yoga terms) strengthens the core and this makes this pose more effective.

Runners Lunge

Give a warm welcome to your hip flexors! They’ll be so grateful to find you performing a runners lunge.

Remember, your hip flexors want to be lengthened as well as strengthened! Over-stretching is not the answer, but it is a good idea post run.

Stretches and strengthens:
Hip flexors, hamstrings, quad, it bands (lateral thigh). Improves knee and ankle mobility.

How to:

From a quadruped position place the right foot in between the hands. Keep hands in line with shoulders.
Lift the left knee off of the ground and straighten the leg. Pay extra attention to keeping the leg straight and find tension in the left glute to support the lumbar spine.
Keep an upright spine with the chest proudly forwards and shoulders away from the ears.
Imagine breathing into the hip flexors and keep the crown of the head lifted towards the sky.

Tip: You can do this dynamically as part of a pre run yoga routine or after a run by holding the pose for longer with slow breathes.

Revolved Low Lunge with quad stretch

Let’s bring the quads to the party. The quadriceps are a group of muscles located on the anterior of the leg and they can get super tight with lots of running and exercise.

Stretches and strengthens:
Hip flexors, hamstrings, quads, shoulders, spine.

How to:

As above, but with a twist! Keep the left hand on the floor and in line with the left shoulder. Drop the left knee to the ground.
Rotate the spine to the right and reach your right hand to the sky.
Bend the left knee and reach for the left ankle. Pull the left foot toward the body. Be sure to keep the glutes engaged and breathe to move deeper into the pose. If you can’t reach your ankle yet, try using a strap or lean your foot against a wall for support.

Tip: As you twist, encourage a deeper flow of breath into the body to generate fresh blood and oxygen to the spine.

Saddle pose (Double or Single leg)

In case the revolved lunge didn’t quite hit the spot, we can bet this stretch will. Saddle isn’t for the faint hearted, but worth every whimper.

Usually found in yin yoga sequences which include more passive holds. Yin yoga for runners is another excellent option for relieving tight muscles and encourages stillness.

Note: Take extra care if you’ve had any prior injury to the knees. Be sure to use props to elevate if necessary.

Stretches and strengthens:
Quads, hip flexors, psoas, anterior core, ankle and knee mobility, shins, increases flexibility in the lower back.

How to:

Start kneeling with glutes to heels in a Hero pose. (If not possible, place a small towel underneath the knees to create more space, or sit on something to elevate the hips).
Untuck and extend the right leg straight along the floor. Press hands into the floor and lift hips up to find a posterior pelvic tilt. Slowly make your way down onto the forearms or possibly onto your back into a Reclined Hero pose.
For something deeper, try both legs bent and then reach arms up over head. Remember to breathe deeply and keep a posterior pelvic tilt.
To come out, roll to the side of the straight leg or tuck the chin and use forearms to push up gently.

Tip: Take it slow as you move into this deep back extension, be sure to keep the navel active; pull in and up to the spine (remember the abdominal lock) and maintain a posterior pelvic tilt.

Reclined Pigeon

Lay back, relax and get all the goodness of a glute stretch in a supine position. You can use this as a warm up or cool down pose.

Stretches: glutes, hips, hamstrings, piriformis.

How to:

Lie on your back with knees parallel and feet hip distance apart. Cross right ankle over left thigh.
Reach through the gap in the legs and hold the hamstring of the left thigh. Use your right elbow to push the right knee away and then slowly draw the legs closer towards the chest using the breath. Keep the head on the mat.

Tip: Holding this supine pose for a longer period of time can help with hip-opening and decompresses the lower spine which can help relieve any nasty back pain symptoms or dull aches and pains in the lower spine.

Reclined big toe pose

Your hammies might be upset with you at first, but with practise this one will become your best friend.

This is one of the best yoga poses for runners as it allows fresh blood to travel down towards the hips and improves flexibility of the hips and lower back.

Stretches and strengthens:
Hamstrings, quads, calves, abdominal wall. Improves blood flow to legs and hips.

How to:

Lie in a supine position with both legs extended along the floor. Keep your head on the floor the whole time. Lift the right leg up to the ceiling. Use a strap to go around the flexed right foot (or if possible, hold the big toe).
Straighten the leg as much as possible. A slight bend of the knee is okay as you work on the hamstring flexibility. Go steady. Take deep breaths and with every exhale gently pull the leg closer towards you. Keep this active.

Tip: This pose is done best with the abdominal lock. Pull the tummy in to tighten the abdominal muscles to strengthen them and also keep them firm! Win win.

Supine spinal twist pose

This grounding pose calms the body and mind. Perfect post run. The abdominal twist also stimulates digestion by massaging the organs.

Relax your lower back and encourage spinal health with this reclined twist.

Stretches and strengthens:
Spine, lower back, glutes, pecs.

How to:

Lie on the side with hips stacked and knees in line with hips. Arms are extended along the floor and in line with shoulders.
Hold the knees so they stay stacked. Reach the top arm above the head and then behind to create a twist in the spine.
Hold the arm behind to get a stretch in the chest and breathe slowly.

Tip: Hold the arm behind for three to four breathes to get a deeper stretch across the pecs.

Child Pose

Last but not least, child pose. Almost everybody’s favourite. This position brings the heart rate back to normal and is considered a restorative pose.

Stretches and strengthens:

Lower and upper spine, lats, hips.

How to:

Start kneeling with glutes to heels. (If not possible, place a small towel underneath the knees to create more space, or sit on something to elevate the hips).
Place knees mat width apart and fold forward. Go as far as feels comfortable. Rest your head on the floor or a prop.
Let your belly relax and your diaphragm expand as you breathe deeply into your lower spine.

Tip: For an extra lat stretch reach the left hand slightly over to the left and place the right hand on top. Repeat on the other side. Enjoy this one - it’s a goodie!

So, why should you include yoga in your running training routine?

It’s great for pre run and post run because it uses both active and passive stretching.
What sets yoga apart from simply ‘stretching’ is the emphasis on breathing and its meditative qualities.
Many yoga routines also include balancing exercises which greatly improve coordination, core stability and neuroplasticity.

And remember:

We love props! Use them whenever you need to, whether you’re a beginner or intermediate. They create space and support your joints.
Though we recommend yoga as the best recovery, a pre-run yoga routine that includes dynamic stretches and balancing exercises would be beneficial too.

Here’s to you and all your future running and yoga-ing. You’ve got this!

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Ingredients:

1 pinch of high-quality sea salt
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Instructions:

Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
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